The health benefits of hitting a heavy bag extend well beyond helping you punch harder. MartialEdge.net, which is billed as "the world's largest online martial arts community," states that heavy bag training can provide with you a better cardiovascular system, improved coordination and stronger core muscles. To reap the full benefits of a heavy bag workout, you must learn to hit the bag with proper punching technique over a sustained period of time.
Step 1
Set a timer before you begin your heavy bag workout. Setting a timer allows you to focus on your punching technique while also helping you develop defined goals from your workouts.
Step 2
Stand back from the heavy bag less than a full arm's length. You want to be able to hit the bag comfortably with maximum force while maintaining your fighting stance. Place your legs shoulder width apart, with the leg on the opposite side of your dominant arm forward slightly. Both feet should be pointing in the general direction of the heavy bag. Lean forward slightly at the hips with your back straight and a slight bend in your knees so movement is comfortable.
Step 3
Make fists with your hands and bring them into a fighting position in front of your face. Your less dominant hand should be closer to the bag than your other hand.
Step 4
Rotate forward from your hips in the direction of the side you want to punch from. The power of a punch is located in the turning motion of the hips, not arm strength. As your hips turn, transition that energy through your torso and into your shoulder and arm.
Step 5
Impact the heavy bag with your fist along its center line. If you are not wearing wrist wraps or boxing gloves, ensure that you are hitting the bag with your wrist as straight as possible. It is easy to sprain your wrist if you use poor technique while hitting the bag. Retract your punch by unwinding your hips and return to your fighting stance after impact.
Step 6
Continue to hit the bag with a variety of combination punches over your chosen period of time. Pay close attention to punching technique throughout the workout. Do not try to add more power to your strikes by using exaggerated motions. Protect yourself at all times while hitting the bag and do not hold your breath when punching. Make your punches snap when you hit the bag so you are not pushing it with your fists when you should be hitting it.
Tips and Warnings
- Develop a structured workout to make the most of your heavy bag routine. Make the bag swing before punching it to practice hitting a moving target.
